2. Toss the chicken thoroughly in the jerk paste and make sure it's evenly covered, and then put it into a pan with the onion. Make sure there is enough room for about 250ml of plain yoghurt and some tomato though.

3. Cook the remaining onion, peppers and courgettes in a wok, til they start to go soft. When they are a texture you like, then add all the other ingredients and give it a few minutes to cook down a bit.

4. Check your chicken is OK and add the sieved tomatoes in and stir carefully :)

go and have a cigarette. By the time you come back in it will be time to fold the yoghurt into the chicken sauce and the rice into the cooked sweet vegetables :)

Add about half the yoghurt and slowly stir it. It is best not to have it on full heat for this part as it will make the sauce go curdley.

In the meantime stir the rice in with the vegetables and make sure it is mixed in evenly and well heated through.

Dump it all on a plateEat with both hands and possibly some pitta bread :D